Sled Donkey Calf Raise
The Sled Donkey Calf Raise primarily works the Gastrocnemius (Medial), with secondary activation of the Soleus and stabilizer support from the Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Serratus Anterior. It is a machine isolation exercise at beginner difficulty.
The Sled Donkey Calf Raise is an beginner isolation exercise performed with machine, following a isolation movement pattern. It primarily targets the Gastrocnemius (Medial), with secondary engagement of the Soleus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine isolation push exercise targeting the Gastrocnemius (Medial).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gastrocnemius (Medial) |
| Secondary | Soleus |
Muscles Worked
The Gastrocnemius (Medial) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Soleus assists as a secondary mover, contributing to force production without bearing the primary load. The Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gastrocnemius (Medial) (calves)
Secondary Muscles
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Serratus Anterior (chest)
How to Perform
Preparation
- Position lower back and hips under upper pad.
- Place forearms on supports.
- Position toes and balls of feet on calf block with arches and heels extending off.
- Straighten knees.
Execution
- Raise heels by extending ankles as high as possible.
- Lower heels by bending ankles until calves are stretched.
- Repeat.
Comments
- Position upper pad just below lowest range of motion.
- Keep knees straight throughout exercise or bend knees slightly only during stretch.
- Quadriceps serve as synergist muscle if knees are bent slightly during stretch.
- SeeCalf Exercise Analyses.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gastrocnemius (Medial)) and can be substituted based on your equipment or variation preferences.
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